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Padmasan Yoga Mudra Type 1

General Benefits:
Applies pressure to the intestines, liver, spleen and other internal organs increasing the blood circulation to those areas and therefore improving their function. Regulates the functioning of the adrenal glands. Tones the pelvic muscles and the sciatic nerves. Alleviates disorders of the female and male reproductive organs. Helps eliminate anger and is very cooling for the brain. Relieves constipation.

Taking the Position:
In sitting position bend the legs into cross-legged position or ideally come into Padmasan - lotus pose by spreading your legs a little more than hip-width apart. Bend one leg and place it on the opposite thigh. Bend the other leg and place it on the opposite thigh. Take both hands behind the back, interlocking the thumbs, palms facing outwards. Inhale and while exhaling bend forward from the hips and rest the forehead on the ground. Maintain the asana, breathe normally.

Releasing the Positions:
Exhale and while inhaling straighten the body from the hips. Release the hands and straighten the legs, one after the other. Place your palms beside your hips and return to sitting position. Shake your legs out and relax.

Anatomical Focus:
Abdomen, entire back, chest

Anatomical Awareness:
Focus on abdomen and forehead.

Do's:
Take the arms behind the back, place one hand on top of the other, palms facing upwards and interlock the thumbs.

Don'ts:
Lift the buttocks off the ground. Overstrain the neck while bending forward. Overstrain the knees.

Precautions & Contraindications:
Those with weak knees should practice this posture with caution. Slipped disk or severe spinal column problems should avoid this asana. Should be avoided by people suffering from vertigo. Abdominal surgery.